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The Perfect Warm-Up for Every Workout (Video!)

Perform the following routine—which requires only a single dumbbell or kettlebell—before any cardio session, strength-training workout, game or competition. Also use it on your days off from formal exercise to loosen up and improve posture. Unless otherwise noted, hold the stretched position in each movement for a two-count, return to the starting position, and repeat as indicated.

1. SUPINE BRIDGE WITH REACH

Lie on your back with your arms on the floor at a 45-degree angle from your torso, palms down.

Bend your knees and place your feet flat on the floor.

Keeping your lower back in its natural arch, press your heels into the floor and lift your hips as high as possible off the floor, keeping them there throughout the exercise.

With both arms straight, extend your right arm up and across your body, rolling your shoulders to your left, and touch a spot on the floor a foot or two above your left shoulder.

Return your arm to the starting position and repeat using your left arm, keeping your hips bridged throughout the entire set.

Keeping your chest high, both shoulders back and level, and neck in neutral alignment, walk forward 30 to 40 steps (a circular or figure-eight pattern is also fine).

Switch the weight to your dominant hand and walk back to the starting point.

Reps: 30 to 40 steps per side. Target areas: Core, shoulders.

7. POWER SKIP

From a neutral stance, propel yourself forward by quickly driving your right knee upward and hopping forward slightly on your left foot. Simultaneously swing your left arm forward and your right arm back.

Step forward with your descending right foot and immediately repeat the move on your opposite leg.

Reps: 10 to 15 steps per leg. Target areas: Hips, ankles, calves, core, and full-body explosive force. Coaching cues: As the name suggests, this is a normal skipping movement performed with extra speed and power.

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